Onboard 6: Feeling Sore or “Off”? Here’s What That Means (and Why It’s OK)
Welcome to the messy middle of progress.
If you’ve started to notice a little extra muscle soreness, unexpected fatigue, or even a surprising emotional wave or two after your first few Pilates sessions.
You’re adapting.
At SOMA Movement Studio, we like to think of this as the body’s version of a renovation project. The foundation is getting stronger, old patterns are being cleared out, and things may feel a bit messy before they settle into something new and supportive. So if your glutes are talking to you more than usual, or you’re tender in places you didn’t know could get sore, rest assured: you’re not doing it wrong. In fact, you’re doing it right. Common areas that “wake up” include:
Sole or arch of the foot
Lower abdomen
Neck muscles
Inner thigh muscles
Upper back between the shoulder blades
Outer calf muscles
Why You Might Feel a Bit... Weird
When you start moving with intention, activating deep stabilizing muscles, and aligning your posture in new ways, your body takes notice. Dormant muscles wake up (and sometimes they can be cranky from years of overuse and tension or conversely years of underuse resulting in weakness). Habitual movement patterns are disrupted and your nervous system begins to recalibrate. It’s a lot—but it’s all part of the process.
This is also when you might experience more than just muscle soreness. Some clients feel emotionally off, strangely tired, or even a little foggy. That’s normal, too. Movement doesn’t just work on your body—it works through your whole system. Most commonly people may report feeling “washed out.”
And if you’re feeling a strange tightness or tension in new places, you can thank your fascia.
Fascia Is Listening (And It Has Opinions)
Fascia is your body’s connective tissue matrix. It wraps around every muscle, organ, and bone, and it’s remarkably responsive to how you move (or don’t move). When we apply new movement patterns through Pilates, we’re not just strengthening—we’re remodeling fascia.
This process of change can feel unpredictable. Tension that’s been hiding out may release (release is a euphemism used in medicine and bodywork for tear when referring to fascia). Long-held patterns might surface, emotionally or physically. In some cases, clients even go through what’s called a “healing crisis”—a short-term flare-up of discomfort as the body clears out old stress and reorganizes itself. It’s messy, but meaningful.
Rest, Adjust, and Breathe—Without Guilt
There’s no award for pushing through discomfort. At SOMA, we encourage you to listen inward. Some days, your body might be ready for a focused, full-body class. Other days, a quiet walk, a nap, or a warm bath may be exactly what your nervous system needs. It’s all part of the movement conversation—and it’s all valid.
If you're taking part in SOMA’s Two-Week Unlimited Experience and attending multiple classes per week, you might notice unexpected soreness or fatigue—even after our gentler Level 1/Form classes. This is entirely normal. These classes are designed to activate your least dominant/used muscles—the ones that don’t always show up in high-intensity workouts, but are essential for balanced, sustainable movement.
It’s important to understand that high-intensity exercise often recruits your strongest and most used muscle patterns, which may not be the most efficient or supportive ones. Pilates works differently. It helps you re-educate your movement system, bringing attention and strength to the muscles that tend to be underused. This is where deep, lasting change begins—and it doesn’t require force.
At its core, Pilates is about refining awareness and building intelligent, responsive movement—not muscling through. An effective Pilates practice is a slow build, not a sprint. So if you need to rest, modify, or step back for a day, you’re not falling behind. You’re practicing the very thing Pilates teaches best: listening to your body with clarity and care to make lasting change that improves your movement both inside and outside of the studio. That’s what leads to progress that sticks.
Gentle Self-Care Tips While You Adapt
As your body adjusts, these small practices can help you feel more grounded and supported:
Hydrate generously—your fascia loves water
Prioritize sleep—your body is rebuilding while you rest. 8.5 hours a night is optimal while your body is adjusting
Take movement snacks—a bit of walking, stretching, or a short mat sequence can keep things flowing
Foam roll or use gentle massage—especially for feet, hips, and upper back
Breathe slowly and deeply—long exhales help release tension and calm the nervous system
Still Feeling a Little Off?
It’s OK to feel unsure or unsettled in the beginning. Growth often starts as discomfort—and Pilates, by design, wakes up places we’ve gone numb to. The important thing is to stay curious, stay kind to yourself, and stay connected.
And if you’re ever not sure if what you’re feeling is normal, please ask us. We’re here to support you through every phase of the process—even the wobbly ones.